Sunday 110123

Three rounds for time of:

275 pound Deadlift, 10 reps

50 Double-unders

Friday 110121

For time:

21 L-pull-ups

20 One legged squats, alternating legs

18 L-pull-ups

16 One legged squats, alternating legs

15 L-pull-ups

12 One legged squats, alternating legs

12 L-pull-ups

8 One legged squats, alternating legs

Kevin Montoya 9:13, Kristan Clever 13:21, Pam Eamranond 21:56, Rebecca Voigt 27:11.

Post time to comments.

Compare to 040712.

Thursday 110120

Snatch 1-1-1-1-1-1-1 reps

Jake Rubash 247lbs, Josh Everett 245lbs, Michael Giardina 243lbs, Brandon Pastorek 243lbs, Brandon Phillips 235lbs, Rob Miller 225lbs, Kristan Clever 155lbs, Katie Hogan 155lbs, Rebecca Voigt 120lbs.

Post loads to comments.

Compare to 100325.

Wednesday 110119

Five rounds for time of:

Run 400 meters

20 Burpees

15 Two-hand dumbbell Bent over row, 50 pounds each

Josh Everett 16:01, Kevin Montoya 16:29, Austin Malleolo 17:08, Lance Cantu 17:40, Kristan Clever 17:45 (35lb), Jeremy Thiel 17:48, Brandon Pastorek 18:17, Rebecca Voigt 18:20 (35lb), Katie Hogan 19:59 (35lb).

Post time to comments.

Monday 110117

Five rounds of:

15' Rope climb, max reps in 3 minutes

Kevin Montoya: 13, 11, 9, 8, 9.

Lance Cantu: 12, 8, 9, 8, 7.

Candice Ruiz: 8, 7, 7, 6, 5.

Brandon Pastorek: 8, 7, 6, 6, 6.

Michelle Benedict: 6, 6, 6, 5, 5.

Post reps for each round to comments.

Sunday 110116

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Josh Everett 4:21, Kristan Clever 5:30 (95lbs), Brandon Phillips 5:39, Brandon Pastorek 6:21, Travis Holley 6:30, Lance Cantu 6:34, Candice Ruiz 7:42 (95lbs), Rebecca Voigt 7:58 (95lbs), Katie Hogan 11:45 (95lbs).

Post time to comments.

Compare to 100613.

Thursday 110113

Five rounds of:

20 GHD Sit-ups

5 Push jerk

Michelle Kinney 5:52 with 115lbs, Kim Malz 6:41 with 115lbs, Michelle Benedict 7:01 with 105lbs, Kristan Clever 8:55 with 160lbs, Rob Orlando 9:07 with 230lbs, Rebecca Voigt 10:58 with 155lbs.

Post load and time to comments.

Wednesday 110112

Complete as many rounds as possible in 15 minutes of:

Row 250 meters

25 Push-ups

Josh Everett 9 rounds + 129 meters, Rob Miller 8 rounds + 20 push-up, Kristan Clever 8 rounds, Kevin Montoya 7 rounds + 19 push-up, Michael Giardina 7 + 241 meter.

Post rounds completed to comments.

Tuesday 110111

Three rounds for time of:

6 Muscle-ups

30 Wallball shots, 20 pound ball

12 Handstand push-ups

135 pound Power clean, 15 reps

Chris Spealler 9:45, Kevin Montoya 13:33, Michael Giardina 13:36, Kristan Clever 13:59 (16lb ball, 95lb clean), Brandon Phillips 17:18, Lance Cantu 18:36, Jeremy Thiel 19:47, Lindsey Smith 20:13 (14lb ball, 95lb clean), Laura Demarco 20:59 (14lb ball, 95lb clean).

Post time to comments.